Complete

Complete #101

Thời lượng: 48 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Box
Dumbbell
Kettlebell
Row Erg
Sandbag
Ski Erg
Sled
Treadmill

Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Rep/Interval Scheme: 45s Work/ 15s Rest, 5 Rounds
Divide class into 5 groups. Spread groups across 5 zones. Keep warm-up quick and simple
- Plank Jack Push-ups45s
- KB Jefferson Curls45s
- 90-90 Transitions45s
- Extreme Mountain Climbers45s
- Lateral Lunges45s
Semi Simulation
Intervals · 30 phút · Tập 2:30 / Nghỉ 0s · 12 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 2:30 Work/0s Rest, 12 Rounds
Set clock to 2:30s/0s for 12 rounds. Sequence: Run, Station, Run, Station, Run; 30 minutes continuous. Athletes can start anywhere; 6 runs and 6 stations per sequence. Focus on running under fatigue and performing challenging station work post-run
- Zone 12:30
  Sequence: Zone 1, 2A, 1, 2B, 1, 2C.. Repeat
  - Run2:30
    Thay bằng: RowErg / SkiErg
- Zone 2ARowErg2:302:30Thay bằng: SkiErg
- Zone 2BSandbag Walking Lunges2:302:30Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
- Zone 2CUnderhand Sled Push2:302:30Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Double Tabata Finisher
Double Tabata · 8 phút · Tập 40s / Nghỉ 20s · 8 vòng
Xoay trạm
Rep/Interval Scheme: 40s Work/ 20s Rest, 8 Rounds. Stay at each zone for 2 rounds then rotate on second rest
Double Tabata format: 40s work, 20s rest for 8 rounds. Athletes perform at maximum effort for 2 rounds. Transition to the next zone after 2 rounds. 2nd 20s rest serves as a transition period
- Zone 1Ski Erg Sprint40s40s
- Zone 2Pushups40s40s
- Zone 3Dual DB Snatch40s40s
- Zone 4Burpee Box Jump40s40s
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference